How to Cook with Chia Seeds

It’s a bird, it’s a plane . . . no, it’s just a minuscule superfood here to defend its spot on top of the podium in the health food world.

Chia seeds are nothing new. In fact, they’ve been around for thousands of years; the Aztecs and Mayans were fueling up on them before CrossFitters were. But now is just as good a time as any to understand the health benefits these tiny seeds pack thanks to the myriad of possible uses. Nutritionally speaking, they’re filled with fiber, protein and vitamins, and come with a binder full of health claims. Taste-wise, they’re like nuttier poppy seeds, and their chameleon-like texture—whether adding crunch to granola or smoothing out oatmeal—is unparalleled.

Now that you’re acquainted with the millimeter-sized ingredient, here are six ways to plant the seed for more chia in your life.

① Egg them on.Chia seeds can act as thickeners in baked goods. The seeds start to swell slightly when hydrated, turning them into “chia eggs” within minutes. Whether you’re vegan, trying to impress an egg-free friend or just plain out of eggs, they’re an easy and just-as-good substitute. Try them in quick breads, muffins and even waffles.

A photo posted by Alex (@eatyourhe_art_out) on Jul 28, 2016 at 10:36am PDT

② Be a smooth(ie) operator.Since you can never have too many healthy ingredients in the morning before giving way to a pizza lunch or the afternoon snack attack, add a tablespoon of chia to your a.m. smoothie. Thanks to the aforementioned thickening ability, they’ll firm up your drink, similar to breakfast bowl status—which you’d have to then top with more seeds, naturally.

③ Lay it on thick.Let’s do a deep dive into those thickening properties. Chia seeds can also stand on their own outside of baked goods, perfect for an overnight oat-like chia pudding. Simply soak the seeds in liquid (try using coconut or almond milk), or if you’re not a fan of miniature globules rolling around in your mouth, give the mixture a whirl in the blender before eating. Whether that counts as breakfast or dessert is up to you.

A photo posted by Kitchenbowl (@kitchenbowl) on Aug 10, 2016 at 7:21am PDT

④ Put fuel in the tank.While most endurance runners slurp down goop from a tear-and-go packet, some of the world’s best athletes are all about chia seeds, which are also all-natural electrolytes. For chewable chia benefits, go for granola bars whose small size belie the amount of energy they provide. If mobility is key, try refreshing (and delicious) drinks like Mamma Chia, which slides down your throat with ease.

⑤ Skip the sugar.Homemade jam can also benefit from the addition of chia seeds. They can take the place of normal thickeners like pectin or added sugars, because they absorb such a massive amount of liquid. This means a final product that’s less cloying than typical preserves and uses less ingredients as well.

⑥ The perfect topper.You don’t have to mash the seeds to enjoy them: They’re perfectly fine to eat on their own. In her first cookbook, vegan guru Angela Liddon of Oh She Glows even suggests filling a salt shaker with chia seeds to have on hand at meals. Then you can use them as liberally as a seasoning minus the risk of hypertension from overuse.

Get the Tasting Table newsletterfor adventurous eaters everywhereYour information will never be shared with a third party. I accept the Terms & Conditions and Privacy Policy and confirm I am at least 21 years old.

Close

Tasting Table To-Dos

To-Dos allows Tasting Table members to store and remember all of the food and
drink recommendations we send out each week. You've now added the To-Dos below to your personal list.
You can access your To-Do list at any time by visiting http://TastingTable.com
and clicking "Login". Happy eating!

Company

Account

Connect

Tasting Table serves genuine editorial. There is no pay for play: We only recommend products and services we love. If you read about a product or service on our site and make a purchase through the links we provide, we may receive a small commission or "affiliate fee" that we use to offset our editorial costs. "Partner Content" from our advertisers are not editorial recommendations and are clearly marked on every post or email as such. Click here for our editorial policy.